Triathlon: The Mental Game (And How To Win It)

There’s a subtle reason why the best pros manage to stay on top: the mind.

The controversial coach Brett Sutton has churned out many world and Ironman champions. Many of his athletes—past and present—are perennial podium finishers and the best of the best. ¶ While Sutton is well known for his outstanding results, what he is perhaps less famous for is his ability to instill mental toughness into his athletes—for his psychology. ¶ “When you go for eight or nine hours [in an Ironman], there are a lot of places with dark and unlit streets,” he said. “People don’t train athletes to go to those places.” ¶ With Sutton, every athlete is unique, and he treats everyone differently, being a teddy bear to some and authoritarian to others, he said. When Chrissie Wellington showed up at his Team TBB training camp in the Philippines in early 2007, Sutton “challenged her at every inch,” he said. So much so, that the “first three months were horrendous.” Because Wellington had only given herself a 12-month window to succeed in triathlon, Sutton “hit her with everything that takes 12 months, psychologically, in a month and a half.” ¶ He says he helped her narrow her focus and develop an approach to training that was like “a laser beam, every day.” He says he helped her become OK with not having a steady pay cheque. And he says he helped her tap into her love of adventure, making triathlon a journey for her. After three months of constant combat, something clicked, and Sutton’s task became a breeze. ¶ While Sutton has many detractors—those who say he breaks more athletes than he creates—no one can take away what came from his time with Wellington. During that time, he unlocked the talent of one of the greatest athletes in Ironman history. ¶ Sutton’s relationship with Wellington is a perfect example of what the right psychology can do for an athlete. And while few of us have access to the world’s best psychologists, there are mental tools out there for all of us to use.

Coaches across a wide range of sports agree that mental toughness is the most critical element to winning. For example, in 1987 Daniel Gould of the University of North Carolina at Greensboro and his col- leagues found that 82 percent of wrestling coaches rated mental toughness as the most important psychological attribute of success.

Despite the importance of developing mental toughness in athletes, sport psychologists have had a hard time defining the term. Recently, Graham Jones and his team at the University of Wales attempted to coalesce the competing definitions by interviewing a long list of Olympic medalists, coaches and sport psychologists across a wide range of sports, including triathlon. They came up with the following definition of mental toughness, which was published in 2002 and 2007:

“[Mental toughness is] having the natural or developed psychological edge that enables you to, generally, cope better than your opponents with the many demands (competition, training, lifestyle) that sport places on a performer and, specifically, be more consistent and better than your opponents in remaining determined, focused, confident and in control under pressure.”

This definition is still somewhat vague scientifically, but it nevertheless sheds a little light on what it takes, mentally, to become a champion—you must be able to cope with huge workloads and exacting demands as well as handle high-pressure situations. Much of this ability boils down to self-regulation, a psychological term that means regulating your mental state relative to a given situation. For example, when athletes fight for the win or find themselves having to endure a five-hour ride in pouring rain, they must be able to interpret the pain and the pressure in such a way that they are able to maintain, or regain, a positive mental state. This, in turn, helps build their motivation, confidence and focus relative to the task at hand. In short, they need to control what author Tim Gallwey famously called the “inner game”—the game one plays within one’s mind during an athletic event.

Triathlon is designed to test mental toughness. At its core, it is about going the distance and overcoming every conceivable obstacle in your way. Many triathletes master the first part of the definition of mental toughness—being able to cope with huge workloads and exacting demands—and have a good handle on hard training and physical pain. The unique positive energy that flows through every event in our sport is a testament to this; in the face of oncoming pain, athletes are able to reframe their minds and create positive mental energy. However, when the heat of the moment arrives during the actual race, some triathletes fall short in the mental toughness department and perform poorly, largely because they have no conscious control over the decisions they make on pacing, race tactics and nutrition. This is somewhat expected as many triathletes—especially iron-distance triathletes—participate in only a handful of races each year and thus have limited practice in the art of racing.

Macca’s Masterpiece
The greats in our sport all have a mental edge over the competition. Chris “Macca” McCormack’s 2010 Ironman World Cham- pionship win is a perfect example of this, as he had to mentally out-duel Germany’s Andreas Raelert to achieve the victory. After the race, Macca spoke to several news outlets about his win, and his story was a textbook example of how to remain calm and controlled under fire.

When Macca entered the Energy Lab in the early afternoon of Oct. 9, 2010, he knew Raelert was steadily closing in, but he still had a lead of more than a minute. At this stage of the race, when severe physical fatigue is imminent, most athletes would likely have gone all out, putting in a surge to try to break the stalking Raelert and force the deciding moment. That way, the relentless pressure would diminish as quickly as possible. But Macca did not use this strategy. Instead, he decided to wait for the German machine and took his time through the hottest part of the course, ensuring his energy and fluid needs were met. After years and years of painful trial and error in Kona, Macca knew that managing energy balance and responding carefully to the signals his body was sending him were the key to success. When Raelert caught him with five kilometres to go on the Queen K Highway, Macca was mentally energised and ready. He let Raelert close in on him, but he kept running with his shoulder just a notch ahead of Raelert’s as if to tell him, “You can catch me, but you will not get the lead.”

Raelert had been on the hunt since the start of the marathon and must have spent oceans of mental energy in the process. As he finally caught McCormack he fought for every inch, but he did not have it in him to make a move. Raelert was left with little other choice than to accept his role in Macca’s mental game. He took a break, getting fluids and energy at the aid stations while the master tactician stayed one step ahead of him and chose not to slow down for drinks. Macca has studied the legends of the sport, the myths and the stories from the past 25 years, and he must have found confidence in the 1989 Iron War between Mark Allen and Dave Scott. During this duel, Allen gained the psychological upper hand over Scott in exactly the same way—maintaining drive and momentum in exchange for abstinence.

With three kilometres to go, Macca turned to Raelert and said, “No matter what happens you are still a champion!” He then reached to shake his hand. Macca’s comment is a psychological work of art. At this stage, both of them are physically at their limits—their bodies are broken down and screaming for them to stop moving, and their subconscious is looking for that little excuse that will make giving up acceptable. Consciously or subconsciously, Macca was toying with Raelert’s mind, displaying his mental strength and giving him a lesson in race tactics. As the finish closed in, Macca made his move down the steep drop of Palani Hill, a point in the race where the muscles are shredded. This is the absolute hardest spot on the course to attempt a breakaway, but it’s also a place where he would gain a bit of free speed, given Macca’s slightly larger frame.

There was never really any doubt who would win that day.

Developing Mental Toughness
“It is one of the strange ironies in this strange life that those who work the hardest, who subject themselves to the strictest discipline, who give up certain pleasurable things in order to achieve a goal are the happiest men,” said Brutus Hamilton in 1952.

Hamilton was the track and field coach of the 1952 U.S. Olympic team and his words say it all: Hard work is a key element to mental toughness. The simplest and most well-known tool to building mental toughness is killer training sessions. Most of the legendary athletes and coaches in triathlon are famed for favouring torturous workouts. When I was a professional iron-distance triathlete, one of my own favourite workouts in preparation for Kona was a seven-hour time trial at close to race pace. This workout made the 180 kilometres on the Queen K seem like a training ride. Two-time Ironman world champion Craig Alexander is known for his occasional 2.5-hour-long runs at Ironman race pace in the mountains above Boulder, Colorado (He often runs the final 30 minutes at slightly faster than race pace.) And Sutton is known for training his athletes in a way that makes racing feel easy. In his years under Sutton a decade or so ago, Olympian Greg Bennett ran 35 seconds on and 25 seconds off on a treadmill raised one degree and going 22 kph (faster than 4:30 pace)—for 2.5 hours straight!

The German armada of the mid- 1990s—Thomas Hellriegel, Jurgen Zack, Lothar Leder and others—were all part of the German national team under the leadership of Steffen Grosse, who was trained as a coach in East Germany. He demanded an extreme work ethic with 40-hour weeks for months in a row, and he once commanded a 55-hour week during a cross-country ski camp. What’s more, despite the high volume of their training, the athletes would endure massive intensity, such as 20×1 kilometres on the track, where the accumulated amount of talent and type-A personalities helped create a fierce competitive climate, with many training sessions becoming elimination races. Only the best of the best made it through. The results of the group are legendary, but their careers were, in many cases, cut short, largely due to the extreme mental and physical pressure.

Racing experience is also a big part of developing mental toughness. Guys like Macca raced countless times on the World Cup circuit and in the American non-drafting classics such as Wildflower, Escape From Alcatraz and the Chicago Triathlon before attempting the iron distance. Because of this background, Macca and others like him grew very familiar with head-to-head racing and what was required to mentally vanquish one’s opponent. Back in the days of the great four—Allen, Scott, Scott Molina and Scott Tinley—it was normal to race a lot during the season. With former ITU guys such as Rasmus Henning—triathletes with heaps of races under their belts— now jumping into the Ironman mix, the iron-distance racing mentality seems to be getting more and more fierce.

Sacrifices are another way to foster mental toughness. For example, many of the now dominant Australians started their careers by travelling to the other side of the globe to race back-to-back weekends in Europe. They had no support whatsoever other than their own desire to succeed. They slept in a different bed every few nights and had to endure the pressure that comes from racing for one’s need to put food on the table. Many of them also had to endure constant questioning from their parents, who wondered why they were striving to succeed in a profession with many risks and few rewards. Nevertheless, all of these sacrifices sharpened their mental focus.

The Science
The University of Wales’ Jones and his colleagues published an article in 2008 based on interviews with top coaches and athletes on how mental toughness is developed. First and foremost, every interviewee mentioned that building mental toughness is a long process that involves many different elements. But they agreed that the four most important elements are: motivational climate, key people, challenging experiences and a hunger to succeed.

The scientists theorised that the motivational climate within which the athlete works must be centred on the process rather than the end result. There must be a persistent focus on doing the work and mastering the task at hand rather than the dream of winning. Results can never be controlled—only your effort and level of skill can. If you build your fitness to the highest possible level, pace your race well and make sure you are completely spent at the finish line, feeling certain there was no way you could have run an extra inch—you have reached the limit of your potential that day and whatever results you get, you should be proud of. Legendary basketball coach John Wooden expressed this exact mentality in one of his most famous quotes: “Success is knowing that you did your best to become the best that you are capable of becoming.”

To put it another way, going into a race with one goal—to race as hard as possible and to the best of your ability—can alleviate much of the pressure and dread that competition can stir up in your mind. You can’t control your competitors, so why focus on them and what they are doing?

Jones et al also pointed out that the key people around an athlete are an important part of developing mental toughness. Coaches, parents, team members and fellow athletes play a significant role in developing the values, goals and mental skills that lead to success. When Caroline Steffen began working with coach Sutton, he challenged her belief in her ability, telling her she had a lot more potential than she thought. The end result: She was the 2010 runner- up at Kona in her professional debut.

By posing structured questions that help athletes gain a higher degree of clarity and insight into their own reaction patterns and motives, one can sharpen mental toughness. Asking athletes how they react to high-pressure situations, helping them determine what they can do to change unwanted behaviors and helping them hone in on what their dreams and goals are will increase their mental preparation and motivation to do the work, endure the pain and remain level headed at all times.

Facing challenging experiences in sport, or life in general, also seems to aid in the development of mental toughness. Lance Armstrong is an obvious example of this, as he clawed his way back from life-threatening cancer with a ferocious focus never before seen in cycling and later won a record seven straight Tour de France titles. Upon his return, he said that the pain he endured during the hard climbs was nothing compared to the pain he underwent during chemotherapy, which is a classic example of how gaining perspective aids in cultivating mental toughness. Overcoming harsh childhoods, severe physical illness or trauma, as well as other life crises seems to heighten one’s ability to maintain a successful, albeit sometimes cynical, drive toward the podium. Nevertheless, if you have overcome any obstacles in your life, you can use them to gain insight into your own reactions to taxing situations and help you gain perspective on racing, which, in the grand scheme of things, isn’t all that important.

One can also attempt to simulate challenging experiences in training, even if these experiences pale in comparison to legitimate life crises. For example, I would often use extreme weather as an opportunity to train my mental toughness—I insisted on riding for hours through the worst winter snowstorms in Denmark where I trained, knowing that this broadened my perspective of what was possible to overcome. (Before you head out, make sure the weather is safe for riding and that you have the proper apparel.) Three-time Ironman world champion Peter Reid, my former colleague, applied a similar strategy by doing his transition runs on fields of logs and rocks, which honed his mental toughness by teaching him how to focus when he was tired. You can even take these mental tests a step further and accept challenges unrelated to triathlon, such as learning basic survival skills and then camping in the wilderness with limited supplies.

The final, and in many ways most important, element of mental toughness is a deep hunger to succeed. Athletes from Third World countries or poor neighbouorhoods in the U.S. perhaps see sports as their only way out of poverty and are thus deeply committed to success, no matter the costs. Other athletes are driven to gain their very ambitious parents’ recognition. And yet others are driven to satisfy a wild ego or a fascination with where their body and mind can take them. One’s hunger to succeed revolves around very deep mental structures that are often founded in childhood, and it is thus hard to develop. In some cases the hunger is founded in basic survival instincts, such as those used when a triathlon pro races to put food on the table. In other cases, it is founded in a deep love for the sport, such as when an athlete chases the perfect race. While this hunger to succeed is difficult to develop, it is possible to develop it by forging a deep love for the sport through research into triathlon’s history and legends. Athletes have also found that committing publicly to extremely large goals and going all in to chase the ultimate dream, without a hint of a plan B, can galvanize one’s hunger.

The Risk
Surely the nature of sport is a constant struggle to push one’s limits and thus involves a high risk of injuries, burnout and, in some cases, severe psychological problems. Many coaches fall back on the simplest instrument for toughening up their athletes: creating a cult-like, isolated setting and pushing people harder than they ever thought possible. Those who break get left behind and those who last mentally have a chance of making it if their bodies hold up down the road. While this strategy is simple and in many cases successful, it is also very risky, and it may leave talented athletes behind who would have made it in a different environment. Athletes who are caught up with the hardened culture are risking running their bodies to the ground, cutting their careers short and possibly sacrificing life-long health for a few big races.

While there is no way around relentless work in the pursuit of excellence, top coaches need to become more aware of all the other tools in the book they can use to build up their athletes. They must never forget that they need to focus on an athlete’s long-term development. It might be relatively easy to make a winner, but creating a champion—someone who can dominate the sport for years—requires an entirely different skill set.

Good luck in developing yours.

This article was reproduced from the July/august 2011 issue of inside triathlon